This exercise is designed to strengthen the rectus abdominis muscles, which are crucial for maintaining correct pelvic alignment and supporting the ribcage.

Preparation: Have students begin by laying sideways on the mat, towards the front, on their left side. They place the exercise ball between the lower calf muscles with their legs externally rotated. The left arm should be stretched out in line with their head, and the right hand resting on the floor in front.

Execution:

1. Instruct students to draw up the leg with the fit ball, ensuring the hip does not drop backwards.

2. They touch the fit ball with the right hand and execute a développé à la seconde, extending the working leg behind the right arm.

3. Enveloppé the right leg back to the starting position.

4. They then roll onto their backs, adjusting the legs into a tabletop position with the upper body raised, arms forward on each side of the ball.

5. The arms move to the ball, extending the legs in parallel as the ball moves overhead. Ensure the chin is relaxed downwards with a deep exhale.

6. They return the legs to tabletop position and roll to face the opposite side of the mat.

7. Extend and externally rotate the legs back to the original position.

8. Repeat on the alternate side.

9. Only when in complete control, they repeat a second time.

Focus: Emphasise the importance of keeping the hips stable and the rectus abdominis engaged throughout the exercise.